Because many of us want to look good to feel good, we care about fitness and health issues such as how to lose belly fat. Besides making you look less than appealing, belly fat is also not very healthy, and today I'll tell you a thing or two about how to lose belly fat naturally.
Scientifically, belly fat is called visceral fat. It has been linked to issues like diabetes, heart disease, and even cancer and strokes.
In any effective health and fitness regimen, diet and exercise are very important. That also applies to belly fat.
Some people do not understand that natural remedies have the solution they need for their belly fat. So, here are some amazing natural home remedies you can use to get rid of belly fat quickly and effectively.
How To Lose Belly Fat Naturally
1. Avoid Stress If You Want A Flatter Belly
Stress can slow down the weight loss process and even cause a weight increase in some people.
Therefore, when suffering from chronic stress, you are likely to gain weight in your belly. So, if you can avoid stress, you can have an easier time losing belly fat.
2. Have More Yogurt
Yogurt has many probiotics in it that can increase your metabolism, and that results in greater weight loss.
Additionally, yogurt has a lot of proteins, and it is also good for weight loss. Ideally, you should have a cup of Greek yogurt twice a day for the best results.
3. Chia Seeds
Chia seeds are very healthy, and they give you omega-3 fatty acids, antioxidants, calcium, iron, and even fibers.
They will not only keep you full for longer, but they can also help you lose belly fat.
You can eat about 1 tablespoon a day, which you can add to your smoothies, cereal, and even oatmeal.
4. Stay Away From Sugar Too If You Want A Flatter Belly
Having too much sugar is bad for you, and it can even lead to weight gain. Sugar can mess up your metabolic health, and it has been shown to cause fat build-up around the abdomen area.
Sugar overworks the liver and turns it into fat. Excess sugar can also lead to insulin resistance in addition to other serious health issues.
In children, it was found that sugar-sweetened beverages increased the likelihood of obesity by 60%.
Stay away from too much sugar, especially refined sugars. Try to get sugar in a more natural form, such as by eating fruits because they contain fibers.
5. Apple Cider Vinegar
Apple cider vinegar has short-chain fatty acids that enhance the weight loss process.
This natural weight loss remedy also reduces your appetite. To take it, you should add it to a glass of warm water and drink it twice a day.
6. Lower Your Carbohydrate Intake
Many studies have shown that eating fewer carbohydrates can do wonders for your weight loss efforts. First of all, your appetite will go down.
Studies have proved that eating a diet low in carbs can cause twice or thrice as much weight loss as eating low-fat diets.
Eating low-carb diets also help you shed water weight, and that means having faster weight loss. Some people notice a difference within a day or two.
Diets low in carbs have been proven to reduce fat around the abdomen and in organs such as the liver.
Some of the carbs you can avoid include white bread and other refined carbs.
7. Take Some Cranberry Juice For Flatter Belly
This might be totally new news to you, but cranberry juice has numerous health benefits ranging from alleviating heart disease, respiratory disorders, and even reduction of belly fat.
But to make cranberry juice more palatable, you can add some water to it.
The juice can emulsify fats in your body including the belly fat.
You just need to mix half a cup of pure cranberry with two cups of water and drink before your meals for the best results.
8. Coconut Oil
I know you are wondering how oil can help you lose fat. It's simple: coconut oil has fatty acids that improve metabolism.
And the fats in the coconut oil serve as an energy source, and with its thermogenic properties, it can help you burn excess fat in your belly.
Studies have been done on the effects of coconut on the loss of belly fat and they have shown that it has a notable effect on weight circumference.
All you need is a tablespoon or two of coconut oil a day. If you use more, then the effect can be counterproductive.
9. Drink Green Tea If You Want A Flatter Belly
The antioxidants in green tea can do your body a lot of good, including boosting brain function and melting away excess fat.
Green tea can also improve metabolism and help burn excess fat.
You should put a bag of green tea into a cup of boiling water for 5 to 10 minutes and add a sweetener.
10. Ginger Tea
Ginger improves digestion, and it has thermogenic properties that can enhance the body's ability to lose excess fat. The natural compound also reduces cortisol production, and this means having reduced stress levels.
Stress can cause weight gain.
You can take ginger through ginger tea. You should take a tablespoon of ginger, boil it for 10 minutes in 2 cups of water, add some raw honey and juice from half a lemon, and add some tea.
11. Hot Peppers
Spicy foods are very good for belly fat, particularly hot peppers. These peppers improve metabolism and burn excess fat.
The capsaicin in pepper has thermogenic effects that make the body heat up and use more energy, and this results in a reduction in belly fat.
You can eat the hot peppers raw, cooked or dried.
12. Get Enough Sleep
You would be surprised at how much enough sleep can do to enhance your weight loss efforts.
According to research, having regular sleep on a consistent basis can lower insulin levels and hence reduce your body's ability to store fat.
Ideally, you should get about six to eight hours of sleep every day. However, don't count on sleep alone helping you lose weight in your belly.
In addition to getting enough sleep, you should use other weight loss methods to enhance your results.
13. Have More Protein
When you eat more protein, you will have better blood sugar balance and hence lower insulin levels.
High insulin levels make the body store more fat. Therefore, when you take more protein, your body's tendency to store fat will go down and you will benefit through reduced body fat, even at the waist.
14. Eat Fiber-Rich Foods
Fiber is usually indigestible, which is why it can lead to weight loss. Fibers make the food moving through the gut take a longer time, and that keeps you fuller for longer and reduces your appetite.
By eating less, you will obviously accumulate less weight.
In studies, it has been proven that eating 14 grams of fiber a day can lead to a 10% decline in calorie intake. This can also cause a 4.5-pound weight loss over a period of 4 months.
Additionally, 10 grams of fiber was shown to cause a 3.7% decrease in the amount of fat in the abdominal cavity.
You can add more fiber to your food by eating more plant-based foods such as vegetables and fruits as well as legumes and cereals.
Alternatively, you can also try taking fiber supplements.
15. Regular Exercise Will Give You A Flatter Belly And Better Overall Health
As you know, regular exercise can boost your chances of a long and healthy life. You can even avoid plenty of diseases by working out regularly.
Furthermore, working out can help you lose weight fast and effectively.
So, by mixing some focused abdominal workouts with general exercises, you can lose a lot of belly fat. However, as long as you work out, you can expect to lose weight in all parts of your body.
Don't be tempted to do abdominal workouts only.
Studies have shown that doing abdominal muscle training alone did not cause a noticeable impact on abdominal fat. However, cardiovascular workouts and weight training can.
Some workouts you can try include running, swimming, walking and other aerobic workouts.
In addition to helping you lose excess weight in your belly, workouts can also keep you from gaining weight.
16. Dandelion Tea
Often, what you call belly fat is not really fat but water. If that's the case, then some dandelion tea can help.
As a natural diuretic, dandelion can flush out the excess water from your body and give you a flatter tummy.
Dandelion is the key ingredient here, but the best way to consume it is by using tea.
To make this remedy, you just need a teaspoon of dry dandelion leaves. You should let them simmer for 10 minutes before straining them out.
Then add 2 tablespoons of lemon juice into the tea with some honey for sweetening.
The only thing you should look out for is gall bladder issues, since dandelion can make them worse.
17. Take Probiotic Foods/Supplements
Some foods have probiotics, which have several health benefits including better gut health. Research also shows that probiotics have an important role in weight loss.
18. Avoid Alcohol For A Flatter Belly
Alcohol in small amounts has some health benefits to offer. However, when you take too much of it, the harmful effects kick in.
In particular, alcohol is notorious for increasing belly fat. There are even studies showing that it has an unusually high ability to cause central obesity or excess fat storage in the waist area.
And so, when you reduce your alcohol intake, you can lose significant amounts of belly fat.
19. Stay Away From Trans Fats
Trans fats form when hydrogen is put into saturated fats. These fats are present in some packaged foods, spreads, and some kinds of margarine.
These fats are very harmful, and in addition to causing abdominal weight gain, they can cause insulin resistance, inflammation, and heart disease.
20. Lemon Water Can Lead To A Flatter Belly
Lemon water is great for weight loss, and it detoxifies your liver. A clean liver works better, and that means it does not store as much fat in your belly.
You can put the juice from half a lemon into 2 cups of water, and you can add some zest if you like. The best time for this weight loss remedy is in the morning before drinking anything else. People make losing belly weight sound harder than it really is. And if you were wondering how to lose belly fat naturally and easily, then here are some of your options.